Tuesday 2.2.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. 3 minute Amrap
Turkish Get up x 1/arm alternating arms **Keep weight light here and move smooth for 3 minutes*
C. Three Sets:
Close Grip Bench Press x 5 reps @20X1
rest 20 seconds
Single Arm KB Row x 5/arm @2222
rest 20 seconds
Single Arm Farmer Carry x 50ft /arm *shoulder back, palm forward*
rest 20 seconds
D. Five Sets:
20/15 Cal Airdyne or 18/12 Row
12 Jumping Lunges
Pushup x Max unbroken reps *Anything more than a 1s pause at top is out as well*
rest 90 seconds

Monday 2.1.16

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PERFORMANCE
A. Every 2 minutes x 5 sets (10 minutes)
Hip Snatch + Snatch from above knee + Snatch from below knee (1+1+1)
B. Every minute on the minute x 8 minutes
Even – 3 TnG Power Snatch at comfy but challenging weight, think open 95-135#/ 65-95#
Odd – Double Under x 30 second Amrap
C. For Time:
10.8.6.4.2.
Overhead Squat 135/95#
Chest to Bar Pullup
FITNESS 
A. Every 2 minutes x 5 sets (10 minutes)
Snatch Grip Deadlift x 5 reps w/ 5s lower in each rep
B. Every minute on the minute x 8 minutes
Even – 20s Amrap Russian Kettlebell Swing
Odd – Double Under x 30 second Amrap
C. Complete as many rounds and reps as possible in 8 minutes of:
14 Cal Row
10 Ring Row
6 Heavy Goblet Squat

Sunday 01.31.16

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PERFORMANCE/FITNESS
A. 10-12 Minutes to cycle through the following –
Lateral Step up w/ barbell x 4/leg
Towel Ring Row x 5 reps
Lateral Lunge x 4/leg
Bird Dog x 5/ side

B. Accumulate 3 minutes Plank on Elbows – Weighted if possible

C. AD or Row **lots of intensity today**
4 x (400m, 200m)
rest 2 minutes btw reps
rest 5 minutes btw sets

Saturday 01.30.16

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PERFORMANCE/FITNESS
A. Three Sets:
Side Plank up downs x 10/side
Hollow Rock x 15 reps
Arch up x 20 reps
Hanging Lsit or Knee Tuck x 30s
Toe Touches x 40 reps
Russian Twist x 50 AFAP
B. Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
12 Overhead Plate Jumping Lunges
6 Renegade Row
20s AD or Row Sprint
-rest 5 minutes –
Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
14 Kettlebell Swings
7 Burpees
20s AD or Row Sprint

Friday 01.29.16

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PERFORMANCE
A. Three Position Snatch – Hip+Above knee+ Floor – 12 minutes to build to heavy single of complex
B.  Three Position Clean + Jerk – Hip+Above knee+ Floor + Jerk – 12 minutes to build to heavy single of complex
C. 12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups
6 Thruster
6 Chest to Bar Pullups
9 Thruster
9 Chest to Bar Pull-ups
etc…..
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Snatch Grip Deadlift x 5 reps w/ 5s negative in each rep + FLR on Hands x 30-40 seconds
B. Every 2 minutes x 6 sets (12 minutes)
Banded Good Morning x 12-15 reps + Hollow hold or Rock x 20-30 seconds
C.

12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups or 2/1 Strict Pullup
6 Thruster
6 Chest to Bar Pullups 4/2 Strict Pullup
9 Thruster
9 Chest to Bar Pull-ups 6/3 Strict Pullup
etc…..

Thursday 01.28.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. 3 minute Amrap
Turkish Get up x 1/arm alternating arms **Keep weight light here and move smooth for 3 minutes*
C. Three Sets:
Half Kneeling Landmine Press x 10/arm **put bar in a corner, or have someone put foot on end**
rest 20 seconds
Land Mine Bent over Row x 8 reps
rest 20 seconds
Bar LSit or Knee Tuck x 30-40 seconds
rest 20 seconds
D. For Max Reps
1 minute Box Jump 24/20” w/ step down
1 minute Deadlift 185/125#
2 minutes Box Jump 24/20” w/ step down
2 minutes Strict Handstand Pushup or Pushups
3 minutes Box Jump 24/20” w/ step down
3 minutes Row for Max Meters

Wednesday 01.27.16

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PERFORMANCE/FITNESS
A. Spend 12 minutes working on Gymnastics movements – Not limited too – Muscle ups, Pistols, Hollow & Arch Positions, Kipping of any kind, Strict positional work
B. Complete as many rounds and reps as possible in 2 minutes
2 Rounds of “Cindy”
Amrap Kettlebell Swing 55/35#
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
300/250m Row
Amrap Burpees over Erg
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
20/14 Cal AD
Amrap Double Unders
rest 1 minute
Complete as many rounds and reps as possible in 2 minutes
3 Manmakers
12 Overhead Plate Jumping Lunge 45/35#
rest 5 minutes & Repeat

Tuesday 01.26.2016

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PERFORMANCE
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Crab Hold x 20 seconds
Single Leg RDL w/ barbell x 10/leg
 
B. Every 3 minutes x 5 sets (15 minutes)
Deadlift x 5 reps **building to a 5RM, after each set btw each set perform 5-8 Strict Handstand Pushups**
C. Complete as many rounds and reps as possible in 10 minutes
15 Wall Ball 20/14#
10 Toes to bar
5 Hang Power Clean 155/105#
FITNESS 
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Crab Hold x 20 seconds
Single Leg RDL w/ barbell x 10/leg
 
B. Every 3 minutes x 5 sets (15 minutes)
Deadlift x 5 reps @50X1 **after each set btw each set perform 5-8 Strict Handstand Pushups**
C. Complete as many rounds and reps as possible in 10 minutes
15 Wall Ball
10 Toes to bar
5 Dumbbell Renegade Row

Monday 01.25.16

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PERFORMANCE
A. Prehab work
Skater Squat x 5/leg *5s negative in each rep
Wall Slide w/ low back against wall entire time x 5 reps *walk feet out if necessary*
Lateral Lunge w/ pvc 3 points of contact x 5/leg pause at bottom of each rep

B. Every 3 minutes x 5 sets (15 minutes)
Front Squat x 5 reps **building to a 5RM, after each set btw each set perform Jump to Hollow x 2 reps + Kip Swing x 3 reps + CTB Pullup or Toes to bar x 2-5 reps **

C. For Time:
100 Double unders
80 Burpees
60 Thruster 75/55#
40 Pushups
20 Chest to Bar Pullups

FITNESS
A. Prehab work
Skater Squat x 5/leg *5s negative in each rep
Wall Slide w/ low back against wall entire time x 5 reps *walk feet out if necessary*
Lateral Lunge w/ pvc 3 points of contact x 5/leg pause at bottom of each rep

B. Every 3 minutes x 5 sets (15 minutes)
Front Squat x 5 reps @20X1 + Mixed Grip Strict Pullup x 3-7 reps *change grip every rep**

C. For Time:
100 Double unders
80 Burpees
60 Thruster
40 Ring row
20 Pushups

Sunday 01.24.16

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PERFORMANCE/FITNESS
A. 12-15 Minutes to cycle through the following –
Skater Squat x 3/leg
Towel Ring row x 5 reps
Single Leg RDL w/ kb x 3/leg
Bear Crawl x 50ft *slow and controlled*
Lateral Lunge x 3/leg

B. Accumulate 2:30 Plank on Elbows – Weighted if possible

C. AD or Row
2 Rounds
1 x 90s @85-90 rest 60s
1x 90s @85-90% rest 60s
3 x 45s @90-92% w/ 15s rest btw reps
1x 90s @85-90%
rest 5 minutes